Comparing Nutrients in 5 ounces Boiled Adzuki Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Adzuki Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.26% 181kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	34.7% 13g	38g per day for Men 19-50 years
Protein	19% 10.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.35% 1mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Adzuki Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.4% 2.83mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	19.6% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Adzuki Beans vs Boiled California Red Kidney Beans:

• Boiled Adzuki Beans have 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 5 oz.
• Both Boiled Adzuki Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Adzuki Beans vs Boiled California Red Kidney Beans:

• Boiled Adzuki Beans have 1.8 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium and 1.5 times more Iron than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Boiled California Red Kidney Beans have similar amounts of Copper, Magnesium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans contain 1.3 times more Fiber than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Boiled Adzuki Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.